4 rounds for reps:
- 2:00 Assault Bike Cals
- 1:00 KB Swing (53#)
- 1:00 KB Goblet Lunge (53#)
Rest 1:00 between rounds
I ended up getting 69, 64, 69, and 72 reps for a total of 274.
Tag: Lunge
12/17/19
Strength
As part of the Wendler work-up, we had our 5-3-1 day for push press.
Push Press
- 3 @ 95
- 3 @ 115
- 5 @ 135 (~75%)
- 3 @ 155 (~85%)
- 1 @ 185 (~100%)
I failed my first rep at 185, but I got the second attempt.
Metcon
4 minute AMRAP:
- 2 Devil’s Press
- 6 Push Press
- 8 DB Suitcase Reverse Lunge
Rest 1 minute. Repeat starting where you left off.
Result: 8+12 with 40# DBs
I stuck with 40s instead of the prescribed weight (50s) to keep the intensity high.
11/4/19
Hit the 5AM class to get the day kicked off right!
18-16-14-12-10 reps for time of:
- DB Push Press (50#)
- DB Suitcase Lunge
200m run after each set
Time: 14:41
10/7/19
Back to the grind in the gym from our staff retreat! I had a meeting from 8-9AM so I did this one on my own at 9AM.
Strength
In 15:00, build to a 10 RM Front Squat.
I worked up 95, 135, 155, 185 x 10, and then hit 205 x 10, which was…difficult.
Metcon
For time:
20 Front Squat (135/95)|(95/65)
40 Sit-ups
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
This one was a doozy mostly due to those lunges! I ended up getting time capped at 16:00 (CAP+10).
9/23/19
Joined the noon class today:
3 rounds for time:
- 800m run
- 30 Front Rack Reverse Lunges (95#)
- 30-20-10 HSPU (Scaled to 15-10-5)
Time: 23:28
I worked through the HSPU in 3/3/3/3/3, 4/3/3, 3/2.
8/24/19
For time:
800m Run
40 Pull-ups
40 Walking Lunges
800m Run
40 Toe 2 Bar
40 Walking Lunges
400m Run
20 Pull-ups
20 Walking Lunges
400m Run
20 Toe 2 Bar
20 Walking Lunges
Time: 20:28 Rx
Broke my pull-up record as I did all 40 unbroken!
6/22/19
Worked out with Zach before the 9am class:
6 rounds with a partner for time:
30 Deadlifts (115)
20 Front Rack Lunges
30 GHD Situps
Time: 14:29 Rx
Work was split evenly the entire time. Those lunges started to sting a little!
